Before you run for the hills, make sure you have a running shoe made for hill running. A flashy or expensive running shoe might look great, but it will do you absolutely no good, and possibly some harm, if it is not the right shoe for your running needs. Running shoes come with a host of important things to consider to get the best shoe for you.
Your Location and Foot Type
Running shoes need to accommodate where you run and your type of foot. Trail running shoes have a wider tread, to grip uneven terrain. Racing shoes are lighter than traditional running shoes but also provide less shock absorption. Different shoes have different levels of arch support to fit your foot's arch, be it high, normal or flat. All properly fitting running shoes will leave about 1 inch of room between your big toe and the front of the shoe.
Your Running Style
Some runners put extra weight on the inside of their feet when they run, or pronate, while others put extra weight on the outside of their feet, or supinate. If you tend to supinate or only mildly pronate, a cushioning shoe works best for you. Moderate pronator can go with a stability shoe that has a mid-section post support while severe pronators do best with a motional control shoe that features a stiff heel area.
Trying and Buying
Shop for running shoes at the end of the day, when your feet are their largest and most swollen. Bring the same type of socks you will be wearing when you run or an even thicker sock to try on the shoe. Don't forget to bring any shoe inserts you want or need to wear. Even if you've had the same shoe size for the past 20 years, have your feet measured each time you buy a new pair of running shoes.
Replacing
If you use your running shoes regularly, you will need to replace them after about 400 miles, which translates to approximately every three months. Signs that your shoes need replacing include wear on the heel and boom middle of the sole or a crushed mid-sole area.
Other Tips
Never wear shoes for a race or for long distance running before you break them with at least 100 miles worth of running, Runners Rescue warns. Running shoes' laces should be strong but not too tight, or they can throw off your balance and stability.
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